Hutano Hwakanaka hweButternut Squash Huchaita Kuti Uwire Ichi Chikafu cheMatsutso

Zvemukati

• Chii chinonzi Butternut squash?
• Butternut Squash Nutrition Chokwadi
• Butternut Squash Health Benefits
• Inosimudzira Healthy Digestion
• Kudzora Ropa Shuga
• Inochengetedza Hutano Hweziso
• Inotsigira Immune Function
• Inobatsira Kudzivirira Hosha Yemwoyo
• Inoderedza Njodzi yeCancer
• Inowedzera Bone Hutano
• Nzira Yokucheka uye Kudya Butternut Squash
• Ongororo ye

Chokwadi, manhanga anogona kunge ari iye * anotonhorera mwana zvekudya zvinowira, asi usakanganwa nezve butternut squash. Inozivikanwa nenyama yayo yeorenji yakajeka uye yakakura pear chimiro, gourd iri kuputika nekudya kwakakosha senge fiber, antioxidants, uye zvicherwa. Kana wagadzirira kuwa murudo neabutternut squash's hutano mabhenefiti (pamwe nenzira dzakawanda dzekuishandisa), verenga mberi.

Chii chinonzi Butternut squash?

Pane chinhu chimwe chete chekubuda munzira kutanga, uye zvinozoridza pfungwa dzako: Butternut squash chibereko. Hungu, chaizvoizvo! Inowanzo shandiswa mumarepepe senge iwe waizove veggie (funga: yakagochwa, yakakwizwa, yakacheneswa), saka kuitira nyore, isu tichaidaidza kuti "muriwo" kubva pano zvichienda kunze.

Sezvakasiyana-siyana zvechando squash, butternut squash inowira pakati pezvimwe zvisinganzwisisiki-zvimiro zvekudya zvakazvarwa kuSouth neCentral America zvakadai sepaghetti squash, acorn squash, uye pungu - zvose, pasinei nezita razvo, zvinokura munguva yezhizha. Vanongonzi 'winter squash' nekuti vanokura mukutonhora kwekunze - panguva iyo ganda ravo rinooma kuita rind rakaoma - uye rinogona kuchengetwa munguva yechando, maererano neCollege of Agriculture & Natural Resources paYunivhesiti yeMaryland.

Butternut Squash Nutrition Chokwadi

Semhando yechando squash, butternut squash ine nyama (mukati) yakazara ne potassium, magnesium, calcium, mhangura, uye phosphorus, sekutsvaga kwakaburitswa mu PLoS Imwe. Iyo zvakare yakapfuma mu beta-carotene, carotenoid muviri unoshanduka kuita vhitamini A inotsigira immune system mashandiro, ganda uye kuona hutano, uye nezvimwe, sekureva kweNational Library yeMishonga. Uyezve, "beta-carotene inopa butternut squash ruvara rwayo rweorenji, uye ndiyo pigment yakafanana inowanikwa mumakarotsi," anodaro nyanzvi yezvekudya akanyoreswa Megan Byrd, RD., nyanzvi yezvekudya uye muvambi we Iyo Oregon Dietitian. (Iyo zvakare inokonzeresa mazhinji ezvemango zvehutano mabhenefiti uye iconic yero hue.)

Heano kuputsika kwehutano kweiyo 1 mukombe (205 gramu) yekabutternut squash isina munyu, sekureva kweU.S. Department of Agriculture (USDA):

• 82 macalorie
• 2 gramu mapuroteni
• 1 gramu mafuta
• 22 gramu makabhohaidhiretsi
• 7 gramu fiber
• 4 magiramu shuga

Butternut Squash Health Benefits

Iko hapana mubvunzo butternut squash ine inotyisa mamiriro ehutano, asi izvi zvinorevei kwauri? Verenga kuti udzidze nezve butternut squash's hutano mabhenefiti, sekureva kwevanodya.

Inosimudzira Healthy Digestion

"Fiber [inowedzera] yakawanda kuzvituru, izvo zvinoita kuti zvive nyore kupfuudza uye zvinokuchengetedza iwe nguva dzose," anotsanangura Shannon Leininger, M.E.d., R.D., akanyoreswa dietitian uye muridzi weLiveWell Nutrition. Pane dambudziko rimwe chete: Vazhinji vekuAmerican havadye fiber yakakwana. Vazhinji vemaAmerican vanodya magiramu gumi nemashanu pazuva, kunyangwe hazvo zuva nezuva rinokurudzirwa kudya kwefibre kubva muchikafu chiri magiramu 25 kusvika makumi matatu, zvinoenderana ne Yunivhesiti yeCalifornia San Francisco Medical Center (UCSF Hutano).

Kusimudzira yako yaunodya butternut squash kunogona kubatsira. "Imwe kapu yecubed butternut squash ine [inenge] magiramu manomwe efayibha," anodaro Leininger - kana nezve 25 muzana yezuva nezuva kukosha (DV) yefiber, iyo 28 magiramu pa2,000 calorie zuva nezuva, maererano neUS Food. uye Drug Administration (FDA). (Zvakabatana: Aya Mabhenefiti eFiber Anoita Kuti Ive Yakanyanya Kukosha Nutrient Mukudya Kwako)

Kudzora Ropa Shuga

Kana zvasvika kubutternut squash hutano mabhenefiti, fiber inyanzvi yekumira. Inogona kudzora kudyiwa kwechikafu, ichidzivirira shuga yako yeropa kuti isakurumidze kurova, anotsanangura Leininger. Uye yakaderera, yakanyanya kudzorwa shuga yeropa inonyanya kukosha pakuchengetedza hutano nyaya senge chirwere cheshuga uye chirwere chemwoyo chiripo.

Inochengetedza Hutano Hweziso

Pawaive mudiki, vabereki vako vangadai vakakuudza (kana kukumbira) kuti iwe udye karoti kuti iwe ugone kuona husiku senge yako fave superhero. Inzwi rakajairika? Sezvazvinoitika, pane zvimwe zvakakosha kuchikumbiro, sekureva kwaLeininger. ″Muriwo weorenji wakasviba semakarotsi nebutternut squash zvine beta-carotene,” iyo muviri wako unochinja kuita vhitamini A. Uye vhitamini A inokosha kune vane utano hwakanaka, sezvo ichibatsira “kudzivirira upofu hweusiku, kuoma kwemaziso, uye [zvingangoita] macular degeneration. ," anotsanangura kudaro. "Inobatsirawo kudzivirira pamusoro peziso - cornea - iyo inokosha pakuona kwakanaka. (BTW, waiziva here kuti maziso ako anogona kunyatsotsva nezuva?!)

Inotsigira Immune Function

Ma immune immune ako anoshanda nesimba kukuchengetedza iwe hutano, saka wadii kubatsira iwo? Tanga nekutsenga chikafu chine vhitamini C-chakapfuma, senge butternut squash, ine inoyevedza 31 mg yevhitamini C pamukombe. . Vitamini C inowedzera kugadzirwa kwemasero machena eropa, anodaro Byrd, ayo ane basa rekurwisa hutachiona uye hutachiona.

Zvadaro pane zvose beta-carotene, iyo, sezvataurwa pamusoro apa, muviri wako unoshanduka kuva vhitamini A, masero machena eropa anoda kushanda zvakanaka uye kurwisa zvirwere. Inoitawo basa rakakosha mukuderedza kuzvimba uye kutsigira immune system.

Inobatsira Kudzivirira Hosha Yemwoyo

Kana zvasvika kune potasium, mabhanana anowanzo kuba chitarisiko. Asi iine 582 mg pamukombe (unopfuura iwo mubhanana hombe-hombe), butternut squash inofanirwa kutariswa. Sei? Kunyanya potasiamu yaunodya, iko kunowanzoita kuti iwe ubvise chirwere chemwoyo. Izvi zvinodaro nekuti potasium inogona kuchengetedza yako yeropa kutarisa, maererano naByrd. Inoshanda nekuzorodza iyo midziyo yeropa masvingo, zvichiita kuti zvive nyore kuti ropa riyerere nepakati uye, anodaro. Potassium inobatsirawo muviri wako kubvisa sodium yakawandisa, mineral inowedzera kuwanda kweropa mumidziyo yako (uye nekudaro, BP), maererano neAmerican Heart Association.

Iyo carotenoids mubutternut squash inogona zvakare kuchengetedza moyo wako kugwinya uye kusimba. Ongororo zhinji dzinoratidza kuti carotenoids - senge beta-carotene, lutein, uye zeaxanthin mubutternut squash - vane simba rekusimudzira hutano hwemwoyo uye kudzivirira chirwere, zvichikonzerwa zvakanyanya muchikamu kugona kwavo kudzikisa BP uye kudzikisira kuzvimba. Muchokwadi, ongororo yevanhu zviuru makumi maviri nemazana mana nemakumi mana yakawana kuti nekuwedzera kunyorera kwezuva nezuva miriwo yeyero-orenji, njodzi yechirwere chemoyo yakaderera ne23 muzana.

Inoderedza Njodzi yeCancer

Kana iwe uri kutarisa kuti uwedzere kutora kwako kwe antioxidants, svika kune ino yechando squash. ″ Butternut squash rine vhitamini C, [vhitamini] E, uye beta-carotene, ese ari ma antioxidants akasimba, "anotsanangura Byrd. Nemamwe mazwi, vanokanda kushushikana kweiyo oxidative kusvika kumucheto.

Heino mashandiro ayo: Maantioxidants, senge ari mubutternut squash, anonamira kune emahara radicals (aka asina kugadzikana mamorekuru kubva kune zvakasvibisa ezvakatipoteredza), kuisa simba uye kuvaparadza nekushandura chimiro chavo chemakemikari, sekureva kwaByrd. Izvi zvakakosha kune yepamusoro-notch hutano, seyakanyanya mahara radicals anogona kutungamira kune oxidative kushushikana, chiitiko chinosanganiswa nemamiriro asingagumi senge kenza, chirwere cheAlzheimer, uye moyo kutadza, sekureva kweongororo yakaburitswa mu Oxidative Mushonga uye Cellular Hurefu. Uyezve, beta-carotene kunyanya yakaratidzwa kusimudzira kutaurirana pakati pemasero, ayo anogona kumisa kukura kwekenza maseru, maererano nechinyorwa cha2020 mujenari. Chikafu Sayenzi & Nutrition.

Inowedzera Bone Hutano

Kwete butternut squash chete ine calcium, asi zvakare ine manganese, chinhu - chakakosha pakukwirisa calcium nekukura kwemapfupa, "anodaro Byrd. Imwe kapu yebutternut squash yakabikwa ine 0,35 mg yemanganizi. Ndiyo chikamu chechishanu chezuva nezuva kudya (1.8 milligrams) evakadzi vane makore 19 kana kupfuura. Butternut squash zvakare ine huwandu hunoshamisa hwevitamini C, iyo inobatsira mukati collagen, anowedzera. Ichi chiitiko chakanakisa nekuti collagen inobatsira kupodza maronda, kusimbisa mapfupa, uye ganda rakakora, kuendesa mabhenefiti mukati nekunze. (Onawo: Unofanira Kuve Uchiwedzera Collagen muKudya Kwako?)

Nzira Yokucheka uye Kudya Butternut Squash

″Paunenge uchisarudza squash nyowani yebutternut, tora ine rind yakasimba, yakatsetseka isina kana mavanga makuru kana mavanga, ″ anopa zano Leininger. Zvimwe chetewo nedzinde; kana chiri mushy kana chakuvhuvhu, chisiye kumashure. ″Squash inofanirawo kunzwa kuremerwa, [chinova] chiratidzo chakanaka chekuti chaibva uye chagadzirira kudyiwa.″ Kana chiri ruvara? Tsvaga yakadzika beige ruvara uye isina girini mavara, anowedzera. (Zvinechekuita: Chayote squash Ndicho Chakanyanya-Hutano Chikafu Chausina Kunzwa Asi Chaunoda Muhupenyu Hwako)

Rind rakaoma rinogona kunetsa kudzura, saka tora chidimbu kubva kuLeininger uye microwave squash yese kwemaminetsi maviri kusvika matatu kuti ubatsire kudzora mbira. Kubva ipapo, ″iise padivi payo wocheka magumo, wobvisa rind uchishandisa mbesa yemuriwo kana banga rakapinza. -Inch Swiss Classic Paring Knife (Buy It, $9, amazon.com).

Zvadaro, cheka nepakati uye shandisa chipunu kubvisa mukati nemhodzi dzine tambo - asi usakanda 'em. Mbeu dzinodyiwa uye dzinovaka muviri, dzichipa monounsaturated fatty acids ("zvakanaka" mafuta) uye vhitamini E, sekutsvaga kwakaburitswa mu PLoS Imwe. Saka, ita shuwa yekuchengetedza iyo mbeu kana iwe uchida kuigocha (senge mhodzi dzenhanga) gare gare. Uye pakupedzisira, cheka squash mumakumbo kana zvidimbu, wobva wabika 'em up.

Kana iwe usiri kuda kubata nezve peeling, unogona kugocha squash ipapo kuburitsa nyama. Ingo sanganisa squash muhafu kureba, wobva wabvisa mbeu uye tambo pulp. Geza nyama nemafuta uye uise mundiro yekubikira, cheka rutivi pasi. Bika pa400 ° Fahrenheit kwemaminitsi makumi mashanu nemashanu, anodaro Byrd, kana kusvika nyama yapfava uye inogona kutsvagika. Zvichienderana nehukuru hwe squash yako, ungangoda kubika kupfupika kana kureba, saka chengeta ziso muchoto.

Unogonawo kuwana butternut squash yakaomeswa nechando uye yakaiswa mumagaba muchitoro chegirosari. "Chero squash yakaomeswa nechando isiri mumuto, inovaka muviri zvakaenzana nesadza nyoro," anodaro Leininger. Zvichakadaro, kana uri kufunga nezvezvinhu zvemumagaba, anokurudzira kubvisa sodium yakawedzerwa. Unogona kufambisa izvi ne kubudisa mvura nekusukurudza sadza, anotsanangura.. Butternut squash inowanikwawo muzvokudya zvinenge zvabikwa kare, semuto webhokisi kana sosi dzemujari.Asi sezvinenge zvaiswa mupakiti, unenge uchida kudzivirira kuwedzera shuga uye sodium. kusava nechokwadi, tsvaga zvigadzirwa zvine zvakawanda zvakasanganiswa uye zvishoma zvinowedzera - kana sarudza chinhu chaicho.

Pane iyo noti, heino maitiro ekunakidzwa butternut squash kumba:

• Nesinamoni uye nutmeg: Yekupedzisira yekuvhuvhuta vibes, Byrd anonongedzera kunokisa cubed squash nesinamoni uye nutmeg, pamwe chete nemunyu, mhiripiri, uye garlic poda. Idya iwo macubhi ari ega kana kukanda iwo mukudonha saladhi.
• Yakasanganiswa mu hummus: Edza kugadzira hummus nebutternut squash panzvimbo yegarbanzo nyemba, anodaro Leininger, uyo anokurudzira kuishandisa sekupararira pasangweji. Iwe unogona zvakare kuishandira sedhipi ine yakazara gorosi crackers.
• Mune smoothies: Pumpkin ndiani? Chinja zvinhu nebutternut squash smoothie, izere nemukaka wearumondi nesinamoni kuti unzwe kudonha kwakanyanya. (Imwe nzira huru yekuwana iyo inotonhorera inonzwika inonzwika? Kurova kumusoro a soup ine utano yechando - kana maviri.)
• Sekuseni hash: ″ Beta carotene uye vhitamini A ane mafuta-akanyungudika, zvinoreva kuti anonyanyodyiwa nemuviri kana uchinge washandiswa nemafuta mashoma ane hutano, [semafuta emuorivhi, "anotsanangura Leininger. Uye chikafu ichi chinoita izvo chete: sautéeing butternut squash neEVOO nehanyanisi pakudya kwemangwanani kwakawanda. Wedzera zai kana maviri uye mune chikafu chinonaka, "anodaro.

Ongororo ye